Dark Chocolate Avocado Mousse with Berry Compote

This creamy, chocolate dessert satisfies chocolate cravings with less sugar than most mousse. The combination of heart-healthy fats from avocado, antioxidants from dark chocolate, and fiber-rich dates and berries helps slow glucose absorption. To prevent post-meal spikes, enjoy it after a balanced diabetes-friendly meal.

Equipment needed

• Food processor or high-powered blender
• Medium saucepan
• Measuring cups and spoons
• Rubber spatula
• Fine-mesh strainer
• 6 small serving bowls
• Plastic wrap

Ingredients

Mousse

• 2 ripe medium avocados, pitted and peeled
• 1/2 cup unsweetened cocoa powder
• 5 soft Medjool dates, pitted and chopped (about 1/3 cup packed)
• 1/4 cup unsweetened almond milk
• 2 teaspoons unsweetened vanilla extract
• 1/8 teaspoon salt
• 1/4 cup dark chocolate chips (70% cocoa or higher), melted
• 2 tablespoons natural almond butter

Berry Compote

• 2 cups mixed berries (strawberries, raspberries, blueberries)
• 2 tablespoons water
• 2 chopped Medjool dates (about 2 tablespoons)
• 1 teaspoon lemon juice
• 1/4 teaspoon unsweetened vanilla extract

Instructions

Mousse

1. Place avocados in a food processor; blend until smooth.
2. Add cocoa powder, dates, almond milk, vanilla, and salt. Process until creamy and well combined.
3. With the processor running, slowly pour in melted chocolate and almond butter. Blend until completely smooth.
4. Divide mixture among six small serving bowls.
5. Cover each bowl with plastic wrap pressed directly onto the surface of the mousse.
6. Refrigerate for at least 2 hours or until chilled.

Berry Compote

1. In a medium saucepan, combine berries, water, and chopped dates.
2. Bring to a simmer over medium heat, then reduce to low and cook for 5–7 minutes until berries soften and mixture thickens slightly.
3. Remove from heat and stir in lemon juice and vanilla.
4. Let cool completely.
5. Spoon the cooled berry compote over each serving of mousse before serving.

Nutrition information per serving:

• 260 calories
• 5 grams protein
• 24 grams carbohydrates
• 8 grams fiber
• 18 grams fat
• 70 milligrams sodium

Storage Tips

• Store mousse covered in refrigerator for up to 2 days
• Keep berry compote separately for up to 3 days
• Best eaten within 48 hours for optimal taste and texture

Blood Sugar Management Tips

• Consider having as an after-dinner dessert
• Pair with a small protein snack if desired
• Practice portion size and adjust to personal carbohydrate goals
• Can be made ahead for planned treats

Diet compatibility

• Gluten-free
• Dairy-free
• Vegan
• Diabetes-friendly